Category Archives: Weight Training

What’s All the Hype About CrossFit?

20 Thursday Mar 2014

Posted by in Cardio, Diet, Exercising, Fitness Classes, Health and Wellness, Nutrition, Paleo, Setting Goals, Training, Weight Training

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week101CrossFit. It seems to be all the rage. Gyms just for CrossFit are popping up everywhere with family members and friends of mine joining this latest fitness craze that has taken off like wildfire.

So I went exploring to check it out and see what this so-called “ultimate power combination” was all about. I checked out a few nearby facilities, reviewed their membership plans, and even contemplating investing in a CrossFit gym not too far from my home. But in the end, I decided CrossFit wasn’t for me (due to my longstanding lower back issues) but it might be the right fitness regimen for you! Here’s more.

Greg Glassman first came up with CrossFit back in the 1990s. Prior, Glassman first coached gymnastics at a local YMCA in Southern California and later trained professional athletes and celebrities in local gyms. He discovered high intensity workouts worked best with his clientele and later concluded bodybuilding and endurance programs should be incorporated when he began training law enforcers. In 1995, Glassman took his developed fitness technique and opened up his first official CrossFit gym in Santa Cruz. His program received immediate attention and recognition. Six years later, he launched crossfit.com as an open source program – meaning anybody could now use his program – that includes a library of workout and exercise demo videos, an active discussion forum and the Workout of the Day. Then a few subsequent years later, Glassman took CrossFit to another level by launching an affiliation program. Today, members of more than 9,000 affiliated gyms practice CrossFit worldwide.

Getting back to the program itself. CrossFit is a very unique strength and conditioning exercise regimen with the goal of bettering one’s muscular strength, cardio-respiratory endurance, and flexibility. This is accomplished by stringing together a perpetually varied mix of skills and drills that most commonly associated with Olympic weight lifting, gymnastics, and metabolic conditioning. All movements are continuous, diverse and performed at high intensities to help the exerciser to ultimately become more dexterous with their accuracy, agility, balance, cardiovascular endurance, coordination, flexibility, power, speed, stamina, and strength.

Workouts include short but intense movements using your body weight, such as air squats, back extensions, box jumps, burpees, cartwheels, dips, handstands and handstand push-ups, hanging knees-to-elbows and toes-to-bar, hip extensions, holds, jump rope, kips, L-sits, lunges, muscle-ups, pirouettes, pull-ups, push-ups, ring dips, rope climbs, scales, and sit-ups. For distance and endurance, it’s biking, running, swimming, and rowing. Weight training is a mix of barbell snatches, bench presses, clean lifts, deadlifts, kettlebell swings, power cleans, push presses, snatches, squats, thrusters, and wallballs with a medicine ball.

The key is to constantly move, constantly challenge yourself and constantly advance your abilities; to become measurably stronger, faster, and fitter. And due to CrossFit’s intensity level, it also yields a very high calorie-burning capacity with the actual count based on the participant’s physical abilities, weight and aerobic capacity on top of the actual workout itself.

When it comes to nutrition, CrossFit devotees typically indulge on a diet rich in vegetables, lean meats, nuts and seeds and, in more particulars, 30 percent protein, 40 percent carbohydrates and 30 percent fat, with the principles and guidelines of the CrossFit diet duplicating those in the Paleo Diet. Hence by combining two very distinct lifestyles together, participants will not only feel better but also perform better and possibly experience mouth-dropping results.

So if you have your own curiosity about CrossFit, check out a local CrossFit gym. Most offer free passes or the first month at a discount so you can first hand determine if this fitness program is for you. You never know what you will discover unless you give it a go.

Be Fit. Be Strong. Be Well.
Adriana

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Finding a Gym That Is Right for You

16 Thursday Jan 2014

Posted by in Cardio, Exercising, Fitness Classes, New Year's Resolutions, Setting Goals, Training, Weight Training

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week85To those of us who happen to be working out to what seems like all our lives, selecting a new gym to call home away from home is an easy matter. But for those who infrequently visit a gym or never have, the task of selecting the best gym to meet your needs and goals might be intimidating and overwhelming.

So where to start? Create a list of criteria of what gym will best fit your goals, interests, needs, and lifestyle. This will help the gym that is right for you stand out from the rest of the pack. Here is what you should consider.

Your Goals
Want to lose weight? Tone up? Reduce stress? Get fitter? Increase energy? Socialize? Train for an event? Whatever your reason or reasons may be, write them down and a realistic timeline with benchmarks and a final goal date. Or perhaps this is no end date as this is now a lifelong commitment.

Your Lifestyle
Determine if you are a morning or evening workout person and the distance in miles or drive time you are willing to attend a gym. Then which makes more practical sense to you, belonging to a gym that is close your house, office, or even the daycare center or your child’s school? Do their open hours fit your schedule? Is there a separate workout room for women only if desired? Do you prefer the lush of a high-end spa gym or are the basics found in a Y just fine with you? And just as important as the other factors, how much are you willing to pay for a membership? Decide all before venturing.

Your Interests
What style of working out interests you or will keep you interested and motivated plus yields the results you desire? Possibilities include: body combat, boot camp, cardio, cross-fit, kickboxing, Pilates, spinning, step aerobics, swimming, Tai Chi, team activities, water aerobics, weight training, yoga, Zumba, and others. You might have to try a few to determine.

Your Needs
When it comes to the available equipment, what is the number of pieces so that you do not have to wait or your wait is lessoned? This especially applies to the cardio equipment, including treadmills, Stairmaster, ellipticals, rowing machines, and stationary bikes but also to the circuit training equipment, free weights, and training accessories.

Next, which gym amenities are must have’s besides the basics of perhaps a clean locker room? Here are several to consider: aerobics room, basketball courts, dance studio, daycare center, dietitians, exercise classes, indoor swimming pool, Jacuzzi, juice bar, masseuse, outdoor swimming pool, personal trainers, racquetball courts, restaurants, retail store, rock climbing wall, running track, sauna, snack bar, spinning room, tennis courts, and whirl pool.

Other considerations for selecting a gym is what is its reputation in the community and what credentials do the staff have? Are there any reciprocal agreements? What is the cost for a guest pass? How often is the equipment updated?

Finding a gym that is right for you can be as enjoyable as getting in the gym to workout. Plan ahead and you’ll be one step closer to achieving the results your desire.

Be Fit. Be Strong. Be Well.
Adriana

Is Your Body Beach Ready? Part III

25 Tuesday Sep 2012

Posted by in Cardio, Exercising, Setting Goals, Weight Training

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Now that you have your diet underway and you are logging in your journal, now let’s create a workout plan to help with your weight loss. Everyone who is reading this article is at a different age and different fitness level, so you will need to tailor the workouts to best suite your appropriate degree of performance.

Regular exercise should be a big part of everyone’s daily life, regardless of being in a weight loss program or not. All that is required is a minimum of 30 minutes a day, five days a week. As with all new exercise programs, start off slowly and work yourself up to a point where you ideally workout 60 minutes a day with a day or two of rest.

Workouts should include a combination of weight training, cardio and stretching to be the effectiveness when losing weight, building muscle or wanting to be tone. The combination of all three balance and compliment your training formula. Training with weights will tone your muscles so they burn more fat plus raise your metabolism to help you see a slimmer body more quickly than by doing just cardio alone.  Cardio simply melts the pounds away, especially running, in additional to countless over health reasons such as increase in lung capacity, better metabolism, decrease in blood glucose levels, less anxiety and more. Daily stretching not only burns calories but will elongate your muscles so they function more effectively.

Okay, let’s get started! What I have providing below is a basic 12-week workout plan for someone who is in very good health but does not workout. Start with the weight training first, followed by the cardio then stretching. I recommend this order as you will burn more calories running if you run after your workout versus before. You also want to stretch your muscles following your run, after they are warm and lose versus beforehand. Avoid any exercises that cause pain or discomfort. For all, it’s best to check with your family physician before starting any new exercise regimen.

Weeks 1-3
Strength Training:Complete the following exercise with a weight you feel comfortable with, every other day and never on back-to-back days.

  • Leg Press: 1 set of 15 reps; works your quads and glutes.
  • Lying Leg Curl: 1 set of 15 reps; works your hamstrings.
  • Seated Cable Row: 1 set of 15 reps; works your upper back.
  • Flat Bench Press: 1 set of 15 reps; works your chest.
  • Dumbbell Press: 1 set of 15 reps; works your shoulders.
  • Dumbbell Shrug: 1 set of 15 reps; works your traps.
  • Pushdown: 1 set of 15 reps; works your triceps.
  • Barbell Curl: 1 set of 15 reps; works your biceps.
  • Back Extension: 1 set of 15 reps; works your lower back.
  • Standing Calf Raise: 1 set of 15 reps; works your calves.
  • Barbell Wrist Curl: 1 set of 15 reps; works your firearms.
  • Crunches: 1 set of 15 reps; works your abdominals.

Cardio: For best results, run outside on a track or running trail. If you don’t have access to an outdoor path, then run indoors on a treadmill. If you are unable to run due to a health issue, substitute the running with perhaps elliptical, bicycle or aerobic class.

  • Week 1: Run 1 minute then walk 1 minute. Repeat 10 times for a total of 20 minutes. Run 4 days a week.
  • Week 2: Run 2 minutes then walk 2 minutes. Repeat 6 times for a total of 24 minutes. Run 4 days a week.
  • Week 3: Run 3 minutes then walk 2 minutes. Repeat 5 times for a total of 25 minutes. Run 4 days a week.

Stretching:When stretching, you should feel mild discomfort but nothing too intense. Don’t bounce, just relax and exhale as you stretch the muscle. Stretch daily.

  • Hamstring Stretch: Sit on a mat and split your legs apart in a wide V shape. Lean over one side to reach and hold your toes. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can. Hold for 10-30 seconds and repeat for 1-3 times.
  • Groin Stretch: Sit on a mat and split your legs apart. Bend your legs to bring the soles together in the middle and hold. Press your elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be. Hold for 10-30 seconds and repeat for 1-3 times.
  • Hip Stretch: Lie on a mat and raise your legs in the air in a chair position. Cross your right leg across the so your ankle touches the folded left knee. Place your hands around your right knee to pull the left leg toward your body. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Side Stretch: While standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Quad Stretch: Lay on your side a mat. Grab your top leg and bend it back. Hold for 10-30 seconds. The further you bring your knee backwards, the more intense the stretch. Repeat stretch 1-3 times on both sides.
  • Calf Stretch: Lean over on your mat and drop to all fours. Take your left leg and place it behind your right with your left toe touching the floor. Hold for 10-30 seconds. The further greater the angle of your foot, the more it works your upper vs. your lower calves. Repeat stretch 1-3 times on both sides.
  • Chest and Shoulder Stretch: Sit on a chair, exercise ball or bench or stand Clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. Repeat stretch 1-3 times.
  • Upper Back: Sit on a chair, exercise ball or bench.Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Hold for 10-30 seconds. Repeat stretch 1-3 times.
  • Biceps Stretch: Sit on a chair, exercise ball or bench.Take your arms out to the sides, slightly behind you, with the thumbs up. Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Triceps Stretch: Sit on a chair, exercise ball or bench.Bend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.

Weeks 4-6

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights on all sets and perform 2 sets of 12 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 4: Run 4 minutes then walk 2 minutes. Repeat 5 times for a total of 30 minutes. 5 days a week..
  • Week 5: Run 5 minutes then walk 1 minute. Repeat 5 times for a total of 30 minutes. 5 days a week.
  • Week 6: Run 6 minutes then walk 1 minute. Repeat 5 times for a total of 35 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 7-9

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 4-6 on all sets and perform 3 sets of 10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 7: Run 7 minutes then walk 1 minute. Repeat 5 times for a total of 40 minutes. 5 days a week.
  • Week 8: Run 8 minutes then walk 1 minute. Repeat 5 times for a total of 45 minutes. 5 days a week.
  • Week 9: Run 9 minutes then walk 1 minute. Repeat 5 times for a total of 50 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 10-12

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 7-9 on all sets and perform 3 sets of 8-10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 10: Run 10 minutes then walk 1 minute. Repeat 5 times for a total of 55 minutes. 5 days a week.
  • Week 11: Run 15 minutes then walk 1 minute. Repeat 4 times for a total of 60 minutes. 5 days a week.
  • Week 12: Run 20 minutes then walk 1 minute. Repeat 3 times for a total of 60 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Remember your diet is the clincher and your exercising is the accelerator. Keep strong and keep focus. You can achieve your weight loss and else in life with your “can do” attitude. It may be a little challenging at first while your body adjusts to your new lifestyle, but hang tough and you will come out with flying colors on the other side! Good luck!

Be fit. Be strong. Be well.
Adriana

High Intensity Training (HIT) – Not for the Meek and Mild

19 Tuesday Jul 2011

Posted by in Exercising, Muscles, Weight Training

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Since my son Michael has come home for the summer from college, he has been especially dedicated to his workouts and diet. He hits the gym faithfully, follows a healthy muscle building diet and even frequents GNC for supplements. His dedication reminds me of when I was his age. But now the tables have turned slightly as Michael has introduced me to something, HIT; a workout regimen that became widespread in the 1970’s, decades before he was even born.

High Intensity Training (HIT) is a method of strength training first made popular by inventor Arthur Jones, the founder of Nautilus and MedX. Everyone who has ever worked out is knows of Nautilus equipment. The latter company manufactures both spinal rehabilitation and premium exercise equipment. I was first made aware of Jones and his commitment to the fitness world with his creation of the portable Bowflex. My oldest brother, also named Michael, took that apparatus with him everywhere, including family vacations. Yes, you can see that discipline and a dedication to fitness runs in the family.

The basic principles of HIT are that the exercises are brief, infrequent, and intense.  The participant works harder for briefer amounts of time and less frequently than the typical high volume approach that trainers often encourage. It stresses intensity over repetition and focuses on performing quality weightlifting repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment. Many bodybuilders used this training technique as it’s an excellent means to build muscle mass which is my son’s goal.

A HIT workout targets one body part at a time with one or two exercises, a single set of 6 to 10 reps for your upper body and either 8 to 15 reps or more commonly 12 to 20 reps for your lower, performed until the exerciser is spent. Dead lifts usually have a rep range of 5 to 8 reps, and calves are sometimes trained with 1 to 2 sets of failure. Be certain to choose a weight that allows you to complete your reps to exhaustion. When you are able to do 10 or more reps, increase the weight for your next workout.

A rule of HIT is, as the exerciser get stronger, the stress is greater and more rest more is needed between workouts. So HIT workouts should be scheduled from 4 days a week to only one workout every 10 days. A sample HITs workout on Mondays, Wednesdays and Fridays or Tuesdays and Thursdays would include: barbell squats, leg extensions, leg curls, calf raises, chin ups or lat pull downs, barbell rows, bench presses, dumbbell flies or pec decks, shoulder presses, dumbbell lateral raises, barbell curls, and tricep extensions.

Not every strength training or exercise program is for everyone. I do not do High Intensity Training as I do not want my muscles any larger than they are already. But for those who would like be more well-built, like my son, than I suggest giving HIT a try. It’s been proven to be very effective and accomplishing increased strength and muscle mass.

Be Fit. Be Strong. Be Well.
Adriana

Slow Versus Fast Twitch Muscle Fibers

13 Friday May 2011

Posted by in Muscles, Setting Goals, Training, Weight Training

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When my 19-year-old son came home from college, he shared with me his attempts to build muscle on his lean body build. Most of us would want the days back again when our metabolism was churning ever so high and we could literally eat whatever was put before us and remain thin. But for my son, he was hoping he would be more muscular through his workouts and diet/nutrition intake. He was surprised through all his efforts, he hadn’t built up and out.

I then began to share with him the differences between fast and slow twitch muscle fiber and how they respond differently to training and physical pursuits. While I have the norm 50-50 combo of the two fibers, my son has mostly slow. I told him recognizing the differences, realizing your own muscle makeup and knowing the ideal training for your type will lead to the best results when trying to build up or slim down. He had never heard of the different muscle fiber types and suggested I write about it to inform others.

I stumbled onto the different types of muscle fiber in my own pursuit to try to understand why my lower half would build up from what seemed to be just looking at a weight while, on the opposite end, I could lift free weights until the cows came home and my upper body would never ever get bulky. With my own trial and error, I found out what exercises are best for muscle definition in my legs and butt, and what works ideal for my core, arms and shoulders. I must admit it gets challenging at times with my lower body; I can’t participate in step classes, cycling activities, and lower weight training on a regular basis without bulking up in what seems to be in a heartbeat to me.

Muscle fiber composition is already built into your genetics. The fibers are divided down into two main types and you can think of them as exact opposites. Type I, slow twitch, is for long endurance activities while Type II, fast twitch, is for short fast bursts.

Type I Fibers – Slow Twitch
The slow twitch muscle fibers are more efficient at using oxygen to generate more fuel for continuous, extended muscle contractions over a long period of time. They fire up more slowly than fast twitch fibers and can go for a long time before they fatigue. This fiber type is great for paced exercises and endurance activities, such as marathons and triathlons. When weight training, perform sets of high-rep lifts. Aim for 12 to 20 lifts per set at a comfortable weight, which builds strength without forcing your body to exert itself too strenuously.

Type II Fibers – Fast Twitch
The fast twitch muscle fibers do not need oxygen to create fuel and are excellent at generating quick, powerful bursts of speed and strength. These fibers fire up more quickly, but also fatigue easily. They are not effective in longer-term training, but are very useful in brief, high-intensity training, such as gymnastics, bodybuilding or powerlifting. When weight training, perform sets of low-rep lifts. Use heavy weights to make yourself stronger and to build up your fast twitch fibers.

Fast twitch can be further subdivided into Type IIa and Type IIb. Type IIa are known as intermediate fast-twitch fibers. They are a combination of Type I and Type II muscle fibers, using both aerobic and anaerobic metabolism almost equally to create energy. Type IIb are known as the classic fast twitch muscle fibers, using just anaerobic metabolism to create energy.

The distribution of muscle fiber differs in each individual. As mentioned earlier, examine your type and decide on your goals so that you can create an exercising program specific to your needs. Remember a person with more fast-twitch will do best with low reps and high sets and heavier weights. A person who with more slow-twitch will gain from high reps and low sets with sub-maximal weights. Read up and discuss a plan with a trainer at your gym as to what’s best for your own individual success.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 2

07 Monday Feb 2011

Posted by in Abdominal Muscles, Diet, Exercising, Health and Wellness, Weight Training

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In Part 1 of this blog, I introduced the theory of a five-part winning combination to achieve amazing abs (cardio + weight training + abdominal exercises + diet + genetics), the dangers of not having a slim waistline, how your genetics play a role and why cardiovascular exercise is so important. In Part 2, I am going to discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

3) Weight Training. Most men and women tend to lose muscle mass with age due to inactivity, causing a slower metabolism.  But the more muscle mass you have on your body, the more fat you will burn on a daily basis – regardless of your age. So building and maintaining your muscle mass is also very important in achieving and retaining your abs. With an ongoing, regular strength-training program using weights (30-45 minutes, three to four times a week), loss of your muscle tissue can be prevented and carved abs can be achieved. This can be accomplished with circuit training or free weights. If you need to, start with lighter lights and higher repetitions and work your way heavier and stronger.

 

4) Abdominal Exercises. There are three main muscle groups in your abdominals:rectus abdominis, transversus abdominis, and the internal and external obliques. These muscles are the only group that can be worked daily, and I highly recommend it. Even if it’s just for 15 minutes a day, do it since working these muscles regularly and consistently is key in achieving great abs. Seven great abdominal exercises are: 1) Sit ups with a dumbbell or medicine ball for that extra push; 2) Leg raises from the floor, bench or in a captain’s chair; 3) Stomach crunches on a mat or on an exercise ball; 4) Vertical leg crunches on the floor; 5) Reverse stomach crunches on a mat or bench; 6) Planks on your elbows with both planted toes or one raised leg; and 7) Bicycle peddle from your back and on a mat. Also, both yoga and Pilates are excellent for your abs as they focus on strengthening your core.

 

5) Diet. Your diet is another clincher in all of this mad methodology. To have great abs, you have to get rid of the extra layers of fat hiding them as excess food tends to accumulate around the middle. Start by cutting out the wrong foods and eating the right ones in small meals throughout the day. Eliminate all of the sugars from your diet and avoid foods containing simple and complex carbohydrates. This includes most whites, such as bread, pasta, chips, fries, and saturated fats. These calories go right to your waistline. Stay away from alcohol and soda, skip all junk food and pass up on foods with a high salt content that cause water retention. Steer clear of gassy foods that can cause bloating, including wheat, bananas, broccoli and many others.

Some of the good foods to eat include those high in protein like tuna, salmon, eggs and foods that are high in fiber like fruits, vegetables, whole grains. While dairy is high in fat and should be limited when going for the six pack, eating a daily serving of a probiotic-rich food like yogurt helps your digestive system to break down your food, preventing potential gastrointestinal issues that can keep you from having a flat stomach. Also, drink plenty of water, which should always be your first beverage of choice. Six to eight 8-ounce glasses of water is ideal. If you are dehydrated, your body retains water in retaliation and you may end up with extra excess pounds around your middle.

Some final tips: Remember, there is no way to target fat loss just in your stomach area, but your exercising and dieting will help do the trick. To get started on your sculpted abs, you will need to do two things – build muscle and lose fat. If you feel you have hit a plateau, change up your exercise and cardio and switch up your diet. When eating, chew each bite at least 10 times before swallowing. If you eat fast, you are more likely to swallowing air, which also can deposit around your middle. Lastly, make sure you get a good night’s rest of 7-8 hours of sleep as lack of sleep increases the likelihood you will gain weight.

There’s no better time than the present. Get going on achieving your amazing abs

Be Fit. Be Strong. Be Well.
Adriana